Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats x 2 2. Every 2 minutes for 5 sets: Anderson Back squats x 2 3. For time: 15 Wollymockers 15 “Squat” clean and jerks (heavy enough forContinue reading “WOD Monday January 6th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Partner WOD Saturday January 4th
Saturdays are now Partner workout days! Bring a friend and have some fun! Warm up: 800 meter run I go you go for 6 Rounds: 15 Calorie Bike 100 ft sled pull 100 ft Carry ( Med ball or Sandbag )
WOD Friday January 3rd
Warm up: 500 meter row / 15 Bicep curls with Band / 15 Back extensions Every 3 minutes for 3 sets: Max reps strict pullups 2. For time: 60 Wallballs 20 Burpee box jump overs 60 Wallballs
WOD Thursday January 2nd
Warm up: Bench dips x 10 / Banded tricep push downs x 10 / Banded rig rows x 10 Bench Press: 8 x 2 reps 2. For time: 100 Kettlebell swings ( Don’t wimp out on the weight ) *Every time you put the bell down do 10 Pushups on the kettlebell 100 Empty barbellContinue reading “WOD Thursday January 2nd”
WOD Wednesday January 1st
Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 20 Calorie bike / 20 Jumping jacks / 20 sit ups “2020” 20 Power Cleans @ 135 / 93 20 Burpees 20 Front squats @ 155 / 103Continue reading “WOD Wednesday January 1st”
WOD Tuesday December 31st
Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 2 minutes on a thing / empty barbell work 20 rounds for time of: 2 Power snatches @ kinda heavy 0 Deadlifts @ 500 lbs 1 OverheadContinue reading “WOD Tuesday December 31st”
WOD Monday January 30th
Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats xContinue reading “WOD Monday January 30th”
Hero WOD Saturday December 29th
Warm up: Prepare your brain, body and spirit Kalsu.
WOD Friday December 27th
Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps Every 5 minutes for 5 sets: 5 Deadlifts 15 Calorie row 3 Deadlifts 15 Calorie row 1 Deadlift * This will be wave loaded: Here is an example – the first interval use 225, 235, 245 the secondContinue reading “WOD Friday December 27th”
WOD Thursday December 26th
Warm up: Pvc Pass through x 15 / Kang squat x 10 / Sit ups x 15 Overhead squat: 10, 8, 6, 4, 2 2. 10 Rounds for time of: 10 Pushups 20 Double unders
CrossFit Havoc 